Whole grain cereal provides up to 12 grams of fiber, nearly half the daily recommended amount. They also supply 15% of our daily magnesium, which is important for maintaining heart rhythm. Here’s a recipe using barley.

Mushroom Barley Soup

2 teaspoons extra-virgin olive oil
1 teaspoon butter
2 cloves garlic, minced
1 medium carrot, peeled and finely chopped
1 stalk celery, finely chopped
1 small onion, finely chopped
8 ounces mushrooms, chopped
1 1/2 teaspoons chopped fresh thyme
1/8 teaspoon salt, or to taste
1/4 teaspoon freshly ground pepper
1/4 cup Marsala, or cream sherry
1 14-ounce can vegetable broth, or reduced-sodium chicken broth
1 cup water
1/4 cup quick-cooking barley

Heat oil and butter in a large saucepan over medium heat. Add garlic, carrot, celery, onion, mushrooms, thyme, salt and pepper and cook, stirring, until the vegetables release some of their juices, about 3 minutes. Increase heat to medium-high and continue to cook, stirring often, until most of the liquid has evaporated, about 3 minutes.

Add Marsala (or sherry) and cook, stirring, until reduced, 1 to 2 minutes. Add broth, water and barley; bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables and barley are tender, about 15 minutes.